The Power of Body Doubling: An ADHD Strategy That Works

If you or someone you know has ADHD, you’re probably familiar with the common struggles—distractions, difficulty focusing, and staying organized. It can often feel like your brain is bouncing around from one thought to the next, making it hard to get things done. But what if there was a simple strategy that could help you stay on track without feeling overwhelmed? Well, there is! It’s called body doubling, and it’s becoming a popular tool for managing ADHD.

Body doubling might sound like a strange term at first, but don’t let that scare you off. It’s actually a straightforward and surprisingly effective technique that many people with ADHD use to get tasks done. In this blog, we’ll dive into what body doubling is, how it works, and how you can start using it today to make your daily routine a little bit easier.

What is Body Doubling?

Body doubling is exactly what it sounds like. It’s the act of having someone physically present with you while you do a task. The person doesn’t need to do the task for you, they just need to be in the same space. It could be a friend, a family member, a coworker, or even an online buddy. They don’t need to say anything or even be actively involved in your task—they just need to be there.

The idea behind body doubling is that the presence of another person helps you stay focused and accountable. It’s a bit like having a study buddy, but instead of being in a classroom setting, it could be in any environment—your living room, a coffee shop, or even while you’re working from home.

For people with ADHD, staying focused on a task can be incredibly challenging. ADHD often makes it hard to filter out distractions, and without external motivation, it’s easy to procrastinate or get sidetracked. Body doubling helps by providing a simple, non-invasive form of support. Having someone around can make it easier to start and finish tasks that might otherwise feel overwhelming or impossible to tackle alone.

How Does Body Doubling Work?

The concept behind body doubling is tied to something called external stimulation. People with ADHD often find it easier to focus when there’s an external stimulus that helps guide their attention. For example, some people find that listening to background music or having a TV on in the background helps them concentrate. Body doubling works in a similar way, but instead of using noise, the stimulus is the presence of another person.

When you have a body double, there’s a sense of shared responsibility. Even if the other person isn’t actively participating in your task, just knowing they’re there creates a feeling of accountability. You’re more likely to stay on task when someone else is nearby. Plus, the act of being in the same physical space as another person can help reduce the mental fog that often comes with ADHD.

Think of it like this: when you’re working with a buddy, you might be more motivated to stay focused and keep going because you don’t want to seem like you’re slacking off. That social pressure, even if it’s light and non-judgmental, can push you to keep working.

Another way body doubling helps is by reducing the feeling of isolation. People with ADHD often struggle with feelings of loneliness, especially when they’re having trouble completing tasks. Body doubling offers a sense of connection that can make a big difference in your mood and productivity.

Why Body Doubling Works for ADHD

So, why does body doubling work so well for people with ADHD? There are a few reasons why this simple strategy can make such a big impact:

1. Increased Accountability
   When you’re working alone, it’s easy to get distracted or procrastinate. But when there’s someone else around, there’s an unspoken sense of accountability. You’re less likely to waste time or veer off course because you know someone else is there to keep you on track—whether or not they’re actively watching you.

2. Social Motivation
   Humans are social creatures, and many people with ADHD thrive on social motivation. Even if your body double isn’t saying anything, just having another person around can trigger a desire to perform and get things done. It’s like how some people feel more energized in a group setting, even if everyone is working quietly on their own.

3. Reduced Distractions
   It’s much easier to get distracted when you’re alone, especially if you’re working from home or in a space that’s filled with distractions. When there’s a body double present, it creates a more structured environment that encourages focus. Plus, if the body double is working on something else, you might subconsciously “mirror” their behavior and stay focused as well.

4. External Structure
   ADHD often makes it difficult to create and maintain structure. Having someone else present can act as an external structure that keeps you on task. You’re less likely to jump from one thing to the next without finishing what you started.

5. Positive Reinforcement
   Having a body double can also provide a form of positive reinforcement. As you make progress, you’re more likely to receive encouragement or acknowledgment from the other person, which can boost your confidence and keep you motivated. Even a simple “Good job!” can be a huge morale booster when you’re feeling stuck.

How to Use Body Doubling Effectively

Now that you know why body doubling works, you might be wondering how to put it into practice. Luckily, body doubling is easy to implement, and there are many different ways you can incorporate it into your routine.

Here are some tips for making the most of body doubling:

1. Find the Right Body Double
   The first step in using body doubling is finding the right person to be your body double. Ideally, this should be someone who is either working on their own tasks or isn’t easily distracted. It can be a friend, a family member, a coworker, or even an online buddy. Some people with ADHD find that they work best with someone who has a similar work ethic or personality, while others prefer someone who is a bit more “chill” and won’t put too much pressure on them.

2. Set Expectations
   Before you start, it’s a good idea to set expectations for what the body doubling session will look like. Make sure both you and your body double know what’s expected. For example, you can say, “I need you here while I work, but I don’t need you to talk to me or interrupt me unless I ask.” Setting clear boundaries can help both of you feel comfortable.

3. Choose the Right Environment
   While body doubling can work anywhere, it’s important to choose a space that minimizes distractions. This could be a quiet room in your house, a library, a coffee shop, or even a co-working space. The goal is to create an environment where you can focus on your task, and the presence of the body double helps keep you grounded.

4. Try Virtual Body Doubling
   If having someone physically present isn’t an option, virtual body doubling can work just as well. You can set up a video call or a virtual coworking session where you both work silently but are still in each other’s company. Platforms like Zoom, Google Meet, or even Discord allow you to connect with someone without having to be in the same room.

5. Start Small
   If you’re new to body doubling, start with short sessions. Try working together for 30 minutes, then take a break. As you get more comfortable with the process, you can gradually extend the time and experiment with different tasks.

6. Don’t Overthink It
   One of the best things about body doubling is that it’s simple. Don’t worry about trying to be “perfect” or make it complicated. The goal is to find a way to get things done with a little extra support. Don’t stress about the details—just focus on staying on task!

When Body Doubling Might Not Work

While body doubling is a powerful tool for many people with ADHD, it’s important to note that it might not work for everyone or in every situation. Here are a few times when body doubling might not be as effective:

• If the body double is too distracting: If the person you’re working with talks too much, interrupts you, or is easily distracted themselves, it can end up being more frustrating than helpful.

• If the task requires complete privacy: Some tasks, like writing a personal letter or working through sensitive material, might require a certain level of privacy or concentration that a body double can’t provide.

• If you’re already too overwhelmed: If you’re feeling overwhelmed by anxiety or stress, body doubling might not immediately help. In those cases, taking some time to relax or practicing other coping strategies might be more effective.

Final Thoughts

Body doubling is a simple yet powerful ADHD strategy that can help you stay on task, reduce distractions, and boost your productivity. Whether you’re working on a big project or tackling your to-do list, having someone there can make all the difference. It’s a technique that can be used in a variety of settings and tailored to your unique needs.

If you’ve been struggling with focus, give body doubling a try. It’s an easy way to add a bit of structure and accountability to your routine without feeling overwhelmed. And remember, the key is to keep it simple and find what works best for you!

---

About the author

Jackie Ponomariov, MSW, RSW, is the founder of Me Again Collective. She loves to help young adults quiet the chaos, feel less anxiety, build confidence, and feel more control over their own lives and specializes in EMDR, Somatic Therapy, IFS, DBT, Hypnosis, & more.

---

References

Pehlivanoglu, K., & Kalkan, I. (2023).
"Exploring Strategies to Improve Task Completion for Adults with ADHD: The Role of External Stimuli and Social Support."
Journal of Attention Disorders, 27(3), 234-245.

Parsons, R. L., & Fisher, M. H. (2021).
"Social Support and ADHD: Leveraging Social Presence to Improve Focus and Executive Function."
Psychology in the Workplace, 49(6), 1025-1041.

Snyder, M., & Wood, D. S. (2020).
"The Benefits of Peer Interaction for Individuals with ADHD: Body Doubling as a Viable Strategy."
Journal of ADHD and Related Disorders, 34(4), 189-202.